Quick Tips

September 15, 2021

Cardio Before Or After Workout?

Cardio Before Or After Weight Training?

▪️Have you ever done a weightlifting session after a long period of cardio? It’s more exhausting than anything that you can think of. When I step up to the weight rack after 90 minutes of basketball, my energy and strength stores are depleted. Every time I play ball before lifting, I have the worst workout sessions.

▪️On the flip side, if I play ball after my workout sessions, I feel fresh and energized. I’ve learned that lifting before cardio is much better for fat loss and workout energy efficiency. It takes tons of energy to move heavy weights; don’t zap it all by running on the treadmill beforehand.

▪️To attain “shreddedness,” your body has to use your stored fat as fuel for exercise. In order to accomplish this, you have to burn off your glycogen stores first. When you workout, you typically use glycogen as fuel. By doing weight-training first, you can burn most of your glycogen stores. Knocking out your cardio after you demolish the weights will burn more fat!

▪️After a training session, your body continues to burn additional calories up to 48 hours. This is callef excess post-exercise oxygen consumption. EPOC occurs because your body needs energy to rebuild your muscles after you’ve taxed them. It occurs at an extreme rate after intense weight-training than after low-intensity, steady-state cardiovascular training; that’s why it’s important to put as much energy into your workout sessions. If you do steady-state cardio before you workout, you won’t have the endurance to work as hard as you can. A less productive lifting session can impact EPOC. Less calorie burn for you.

▪️A University of Tokyo Study published in Medicine and Science in Sports and Exercise found that doing cardio after lifting burned more fat during the first 15 minutes of the cardio session than doing cardio before working out . Don’t just take my word for it. Try it for yourself. Spend one day hitting weights before your cardio and another running before you hit the weights.

▪️You’ll be able to tell which strategy works the best.

▪️Resources: https://journals.lww.com/acsm-msse/pages/default.aspx

September 6, 2021

Stress & Fitness

♠️Stress Affects Gains♠️

▪️It’s known in the fitness industry that regular and consistent exercise can help mitigate the negative effects of everyday stress.

▪️Going to the gym regularly can make the brain more resilient to stress and reduce some of the risk factors between stress and cardiovascular disease, according to scientific research.

▪️However, stress can overwhelm your system and also take a toll on your workouts. If you’ve ever tried to do a light workout during a particularly stressful week at work or school and felt weak, sick, or just flat-out terrible, then it’s not that you’ve suddenly lost all your strength.

▪️Everyday stress can limit your perceived strength at the gym, and limit how well your muscles recover after a workout

▪️Resources: https://pubmed.ncbi.nlm.nih.gov/22688829/

September 4, 2021

Egg Protein

♠️Egg Protein♠️

▪️Eggs are a great source of high-quality protein.

▪️In comparison to all whole foods, eggs contain the highest protein digestibility-corrected amino acid score (PDCAAS)

▪️The PDCAAS is a score that measures a protein’s quality and digestibility.

▪️Eggs also helps you stay full longer by decreasing your appetite.

▪️Even though the protein quality is excellent, you could experience less fullness because egg protein powders are usually made from egg whites rather than whole eggs.

▪️Eggs are a complete protein source, in other words they have all nine essential amino acids that your body can’t make itself.

▪️Egg protein is ranked second to whey protein as the highest source of leucine, which is the BCAA that is the biggest portion of muscle health.

▪️The only negative aspect is that egg-white protein hasn’t been studied as much as whey or casein.

▪️Egg white protein is definitely a good option for people that have dairy allergies who prefer a supplement based on animal protein.

Resources:

https://pubmed.ncbi.nlm.nih.gov/10867064/

https://pubmed.ncbi.nlm.nih.gov/20226994/

https://www.researchgate.net/publication/232241300_Egg_Protein_as_a_Source_of_Power_Strength_and_Energy

September 3, 2021

Keys To Hydration

♠️Hydration♠️

▪️Drinking a 1/2 liter of water per hour during your training session is enough to prevent dehydration.

▪️One liter of water is around 33 fluid ounces, so half would be 16.5 fl oz, or the size of a medium water bottle. A quick sip of water is normally about an ounce, give-or-take a little, so consuming between 16-33 fl oz during exercise shouldn’t be too difficult if you’re constantly taking a swig between each set.

▪️Even if you’re not thirsty, it’s a good rule of thumb to head for the water fountain or drink a quick gulp from your bottle between sets. Work smarter, less harder is what I always say.

▪️There was a study that states that consuming 500mL (16.9 fl oz) about 2-hours before exercise is a good place to start. A good routine to start is to simply start sipping on water at least two hours before your workout if you haven’t already been drinking water all day.

▪️If you start to get light-headed or nauseous during your workouts, you might not only be dehydrated, but there’s a possibility that you are experiencing symptoms of hyponatremia as well, which means that your sodium levels are decreasing.

▪️Most sports drinks such as Gatorade, contains sodium so it’s a good idea to sip on a sports drink during your workout if you think you may have issues with sodium deficiencies.

▪️Water is the most essential factor for your performance and for your gains in the long term.

▪️Good thing that water is on he easiest deficits to overcome. Just get yourself a water bottle and keep it by your side at all times. If you don’t like plain water, add flavoring into it to make it to jazz it up. Whatever has to be done, just do it.

Join The Muscle Hackers Club For Updates On Free Fitness Books : https://mailchi.mp/aa9bea26a029/musclehacking

Resources:

https://journals.lww.com/acsm-csmr/Abstract/2003/08000/Fluid_Balance_and_Endurance_Exercise_Performance.6.aspx

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.583.3481&rep=rep1&type=pdf

September 1, 2021

Get Rid Of Love Handles

♠️How do we get rid of stubborn fat ?♠️

Follow @MuscleHackingTips

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▪️As you all probably know, stubborn belly fat, just like any other type of fat, is lost by being in a caloric deficit through a combination of dieting and exercising. ⁣

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▪️First and foremost we have to get lean enough to tackle those stubborn areas (at least ~12% for men and ~22% for women) but once we are there, they’ll disintegrate just as fast as other areas (assuming we’re eating the right amount of nutrients and training the right way). ⁣

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▪️The main problem with dieting to very low levels of body fat is that as we get leaner, our hunger starts increasing and our energy expenditure decreases. So our deficit becomes smaller and smaller as our results start slowing down. ⁣

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▪️It’s not necessarily the fat that is stubborn itself. If it were, your body would have to take energy to use, and if protein intake is high enough to avoid wasting protein for energy and enough resistance training is provided as a stimulus to maintain muscle mass.. the energy will come from stubborn fat cells. ⁣

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▪️When we are not burning fat it’s because we are moving less and not being as diligent as we previously were, with our food intake. That’s a big reason why our results slow down.⁣

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▪️Sure, there are specific strategies that may work specifically for these areas (such as introducing combinations such as Caffeine + Yohimbine HCl, which are able to decrease Alpha-2 receptor activity and mobilize the fat out of the cell), but don’t forget the bigger picture. Being extra patient, more accurate (with both food intake and daily activity) will get the job done.

▪️Message me the word “FREEDOM” for consultation if you are wanting to transform your body.

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▪️Resource: https://pubmed.ncbi.nlm.nih.gov/24730354/

August 31, 2021

Rapidly Boost Your Metabolism

♠️Key To Boosting Metabolism♠️

🔹 If you are in a fat burning phase, you definitely want to focus on speeding up your metabolism through a phenomenon called the EPOC effect, which stands for, “Excessive Post-Exercise Oxygen Consumption.” The EPOC effect will produce more oxygen consumption to the body in the post-workout period. This is beneficial because when we consume more oxygen, we burn more calories.

🔹 How and why does this happen?

🔹 Exercise will increase stress to the body. This interrupts our regular homeostasis. After our workouts, our bodies start to recover from this stress. Things such as tissue repair and nutrient replenishment require more energy, this is why we see increased calorie burning after we exercise. There are studies that show that this effect can last for as long as 38-hours.

🔹 So let’s get to the question, “do all forms of exercise have the same effect”?

🔹 That’s precisely what this experiment investigated. Subjects performed workouts that burned the same amount of calories from resistance training, steady state cardio, and interval training. After that, they tracked their calorie burning throughout the post-workout period to see if there were any differences?

🔹 What were the results?

🔹 The steady state cardio group didn’t boost metabolism one bit. Remember, the primary reason for an increase in metabolism following a workout is due to things like tissue repair or nutrient replenishment. Steady state cardio typically isn’t stressful enough of a stimulus for most people so we don’t have as much muscle damage to repair or fuel stores to fill up.

🔹 On the other hand, both resistance training and interval training did increase metabolism. Both forms of exercise cause muscle damage and interval training will also deplete energy stores a little more than resistance training. Combine these two workouts and you’ll get a solid EPOC effect.

Message me the word “FREEDOM” to MuscleHackingInc@gmail.com for a one on one consultation to target your fitness goals

August 29, 2021August 29, 2021

Post Workout Carbs

♠️Carbs After Workouts♠️

🔹 It’s often said that carbs are important for post-workout recovery. At times people even claim that carbs are more important than protein. Is this actually the case?

🔹 When we perform any type of strength training, we inevitably break down some muscle tissue. If we train in a fasted state, it’s very likely that by the end of the workout we will be in a negative protein balance. This is because we’re breaking down more muscle than we’re building. If I made the assumption that carbs were more important than protein and only consumed carbs after my workout, I would be in a negative protein balance. If I’m in a negative protein balance, my muscles wouldn’t grow.

🔹So how can we fix this situation? If your goal is to grow muscle, make sure that you are getting enough protein after your workouts;especially if you are training while fasted. The goal should be to spend as much time as possible in a positive protein balance and getting protein ASAP after working out is a great way to ensure this happens.

🔹 Message me the word “FREEDOM” for consultation to improve your nutrition regimen to MuscleHackingInc@gmail.com

Resources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/

August 25, 2021

Simple Ways To Burn Fat

Muscle Hackers Club: https://mailchi.mp/aa9bea26a029/musclehacking

August 14, 2021

Does The Keto Diet Increase Fat Loss?

Does The Keto Diet Increase Fat Loss?

🔹 The keto diet has become the latest big thing in weight-loss plans, touted recently by celebs like Jenna Jameson, Mama June, and Halle Berry.

🔹 The diet involves cutting way back on carbohydrates, to 50 grams a day or less, to help the body achieve a state of ketosis, in which it has to burn fat (rather than sugar) for energy.

🔹 For decades doctors have prescribed the keto diet for treating epilepsy; however it’s unclear exactly why, but something about a ketogenic state seems to reduce the frequency of seizures.

🔹 But using keto for a general weight-loss plan,
is more controversial. Some health experts warn against it entirely, citing unpleasant side effects, health risks, and the diet’s unsustainable nature.

🔹 The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.J

https://pubmed.ncbi.nlm.nih.gov/27385608/

August 11, 2021